Training for Hyrox? This is the best nutrition for peak performance
Whether you’re taking part in a Hyrox for the first time or want to beat your PR: targeted nutrition will raise your performance. In this blog we explain exactly what your body needs before, during and after a Hyrox race. So you’ll arrive at the start full of energy, strength and focus — and cross the finish just as strong!
What is a Hyrox?
Hyrox is an indoor fitness competition in which you run eight times 1-kilometre, alternating with eight fixed workouts. Think sled push, burpees, rowing and wall balls. It’s a combination of strength, endurance and mental toughness. Unlike, for example, CrossFit, the Hyrox format is always the same. That makes it easy to measure and improve your performance. Whether you take part in Hyrox in Rotterdam, Amsterdam or elsewhere worldwide, the course is always identical.
Hyrox is accessible to athletes of every level. You can compete solo or as a duo, in the Open or Pro division. Good to know: you don’t need to qualify and there is no time limit. Over 98% of participants finish. Ready to race?
What to bring to a Hyrox?
I’m doing a Hyrox and I’ll bring...
The right kit makes a world of difference. Wear breathable, quick-drying sports clothing. Choose a supportive sports bra (for women), comfortable shorts or leggings and a lightweight top.
Hyrox shoes are specially designed for grip on the carpet and cushioning while running — ideal. Also make sure you use a well-broken-in pair to avoid blisters. Gloves can help with grip (for example during the sled pull), but they’re optional. A headband or wristband keeps sweat out of your eyes and off your hands.
Also don’t forget: a water bottle, towel, dry clothes for afterwards and possibly a light snack such as an energy bar or a protein shake for after the race.
What do you eat before a Hyrox?
In the days before your race everything is about carbohydrates. Why? Because in a race lasting 60 to 90 minutes you use a lot of glycogen (the fuel stored in your muscles). By eating more carbohydrates 2–3 days beforehand you make sure your body has a full tank.
Smart approach: start the week before your event by gradually increasing your carbohydrate intake while reducing the duration and intensity of your training. This is called tapering. On day 1 of the final week aim for about 3 grams of carbohydrate per kilogram of bodyweight. Increase this each day up to around 7–12 grams per kilogram of bodyweight on the day before the race. The effect is the same as a classic “carb load”, but you avoid negative side effects such as extreme fatigue or digestive problems. Bear in mind that such high amounts of carbohydrates can temporarily cause a bloated feeling.
Good carbohydrate sources: pasta, rice, bread, oats, potatoes, fruit and sports drinks. If you are female, you may want to increase your total calorie intake slightly, as women tend to store carbohydrates less readily.
The evening before Hyrox eat a light, carbohydrate-rich meal without too much fat or fibre. Think white rice with chicken and some vegetables or wholegrain pasta with a light sauce.
On race day eat a easily digestible meal 3–4 hours before the start: for example porridge with banana, a smoothie bowl or pancakes with jam. If your start is very early, have a good meal the evening before and consider taking a banana or energy bar about 1 hour before the race.
Hydration tip: Drink slightly more water in the 24–48 hours before the race and add electrolytes (for example in the form of ORS or an isotonic sports drink). On race day: drink 350–500 ml 2–3 hours before the start, and another 200–300 ml shortly before the start.
What should you eat and drink during the Hyrox race?
Most recreational participants take 1 to 1.5 hours to complete a Hyrox. During the race you lose a lot of fluid and energy. Fortunately there are water stations in the Roxzone, usually after each workout. Take a few sips at each station.
If you’re out for longer than about 75 minutes it can be sensible to take extra carbohydrates during the race, such as an energy gel or half a bottle of sports drink. Guideline: 30–60 g of carbohydrates per hour. Take these, for example, after the rowing or the burpees, where you have a short moment to catch your breath.
Practical tips: carry a gel in a flipbelt or trouser pocket. Don’t forget to drink water with it to aid absorption.
Which supplements can help your performance at Hyrox?
Supplements are not a miracle cure, but they can provide helpful support as an addition to your nutrition. These are the most evidence-backed supplements for Hyrox:
- Creatine – for increased strength during explosive efforts, with a daily intake of at least 3 g of creatine. Useful for sled push, wall balls and burpees. Take 3–5 g daily, including on rest days. Start at least 2–3 weeks before the race.
- Caffeine – reduces the perception of fatigue during exercise*. Take 200–300 mg (or 3–6 mg per kg bodyweight) about 45–60 minutes before the start. Make sure you test this in training first. *Health claims pending European approval. Beneficial effects are observed at a minimum intake of 75 mg of caffeine.
- Beta-alanine – may help sustain high-intensity efforts lasting roughly 30 seconds to 2 minutes.
- Magnesium – supports normal muscle function and is beneficial for the muscles. Take daily, preferably before bedtime.
How to recover after a Hyrox? The best nutrition
Hyrox is intense. Your muscles, tendons and energy stores have been put through a lot. Good recovery prevents injuries and ensures you come back stronger.
Step 1: Rehydrate – Drink 1.5 times the weight you lost during the race. So if you lost 1 kg, drink 1.5 litres spread over the first 2–4 hours. Add electrolytes (for example via a sports drink or broth).
Step 2: Eat carbohydrates + protein – Within 30–60 minutes after the race you want to replenish glycogen and start muscle repair. Think of a smoothie with banana, berries and protein powder, or a recovery bar plus water. Guideline: 1–1.2 g of carbohydrates per kg bodyweight and 20–40 g of protein in the first 2 hours.
Step 3: Sleep & rest – At least 8 hours of sleep helps your body recover. A pre-sleep snack containing casein (for example quark) can support this further.
Good to know
You don’t have to get everything perfect at once. Test your nutrition and supplements during your Hyrox training. That way you discover what works for your body. What you eat and drink makes a huge difference, but the most important thing remains: enjoy it, challenge yourself and be proud of what you achieve. You've got this.
Sources
- Burke, L. M., & Hawley, J. A. (2018). Carbohydrate availability and training adaptation: effects on cell metabolism. Exercise and Sport Sciences Reviews, 46(1), 2-11.
- Grgic, J., et al. (2018). Effects of creatine supplementation on muscle strength and power: a systematic review and meta-analysis. Journal of Sports Medicine, 48(1), 31-39.
- Saunders, B., et al. (2017). Beta-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British Journal of Sports Medicine, 51(8), 658-669.
- Hoon, M. W., et al. (2013). The effect of nitrate supplementation on exercise performance in healthy individuals: a systematic review and meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 23(5), 522-532.
- Thomas, D. T., et al. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.
- Bell, P. G., et al. (2016). The effects of Montmorency tart cherry concentrate supplementation on recovery following prolonged, intermittent exercise. Nutrients, 8(7), 441.
- Peeling, P., et al. (2018). Evidence-based supplements for the enhancement of athletic performance. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 178-187.
- HYROX. (n.d.). HYROX - World Series of Fitness Racing. Retrieved via https://hyrox.com
- PureGym. (n.d.). Hyrox vs CrossFit: What’s the difference? Retrieved via https://www.puregym.com/blog/hyrox-vs-crossfit/
- Battle Bootcamp. (n.d.). How to choose the right gear for Hyrox. Retrieved via https://www.battlebootcamp.com/hyrox-gear-guide
- FAQ | HYROX. (n.d.). Frequently asked questions about Hyrox events. Retrieved via https://hyrox.com/faq/
